MOBILITY & WARM UP
AMRAP 10′
10 Alternating Reverse Lunges
10 Alternating Knee Pull to Chest
10 High Knees in Place
10 Straight-Leg KB Deadlifts (lightweight)
10 KB Swings (lightweight)

SKILLS & SPECIFIC WARM UP

Set 1
20 Pulls on the rower (easy pace)
10 Inch Warm

Set 2
20 Pulls on the rower (moderate pace)
15 Kipping Swing

Set 3
20 Pulls on the rower (fast pace)
10 Jump Pull Ups

Set 4
250mt (1k pace)
5 Chest To Bar

CONDITIONING
“INDACO”

5 ROUNDS FOR CALORIES
AMRAP 3:
10 Chest To Bar
Max Calorie Row

• Rest 3:00 between rounds